Will this plan get me ripped?

>>38949146
Bump

last bump

>>38949146
Post program. Explain cardio plan

>>38949657
The lifting is 3 days a week:
Day 1:
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Choose one of the following exercises:
Thick bar or regular barbell bench press
Barbell floor press
Rack lockouts
Board presses
Incline barbell bench
Close-grip bench press (index finger on smooth part of bar)
Decline bench press
Weighted dips
B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Flat dumbbell bench press (palms in or palms forward)
Incline dumbbell bench press
Decline dumbbell bench press
C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
Choose one of the following exercises:
Chest supported rows
Bent-over dumbbell or barbell rows
Seated cable rows (various bars)
D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Seated rear delt machine
Seated dumbbell “power cleans”
Bent-over cable flyes (single arm)
Standing face pulls
Rope pulls to throat
Bent-over dumbbell rear delt flyes
Cable “scarecrows”
E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Barbell Russian twists
Low-cable pull-ins
Hanging leg raises
Barbell or dumbbell side bends
Weighted Swiss ball crunches
Low pulley Swiss ball crunches

>>38949737
Day 2:
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Choose one of the following exercises:
Trap bar deadlift
Box squats
Rack pulls (partial deadlift)
Front squats
High bar Olympic squats
Straight bar deadlifts (various grips)
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Barbell reverse lunges, front foot elevated
Barbell reverse lunges, front foot elevated (with knee lift)
Low-pulley split squats, front foot elevated
Walking lunges
“Speed-skater” squats (1 and a half rep single leg squats)
Barbell step-ups
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Leg curls
Glute-ham raises (various resistance, iso-holds, negatives)
Romanian deadlifts
Seated or standing good mornings
Stability ball hamstring lifts
Pull-throughs
Reverse hypers
D. GRIP TRAINING – Perform 3 sets of timed sets.
Choose one of the following exercises:
Thick bar or heavy dumbbell holds
Plate pinch gripping
Captains of Crush gripper – 3 sets of max reps each hand.
Wrist roller

>>38949737
>>38949756
thats fucking stupid do a real routine

>>38949756
Day 3:
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Choose one of the following exercises:
Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
Regular push-ups, bar push-ups or suspended chain push-ups
Bodyweight dips
Dumbbell benches on Swiss ball, flat bench or incline bench
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Choose one of the following exercises:
Dumbbell triceps extensions (flat, incline or decline bench)
Dumbbell floor presses
Rolling triceps extensions
Rope pushdowns
Skull crushers (EZ bar or straight bar)
C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Choose one of the following exercises:
Lat pulldowns (various bars)
Chin-ups or Pull-ups
D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Choose one of the following exercises:
Dumbbell side press (single arm)
Dumbbell shoulder press (seated or standing)
Lateral raises (dumbbell or cable)
Barbell or dumbbell shrugs
Bradford presses
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Choose one of the following exercises:
Thick bar curls
Preacher curls (EZ bar or straight bar)
Regular barbell curls
Hammer curls
Alternate dumbbell curls (standing or seated incline)
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

>>38949772
The routine comes from Joe Defranco, who trains athletes from the highschool to professional level. This is what he puts all of his highschool athletes on. The routine is legit, people have gotten good results from it. I was just wondering if it would be good for my goals.

>>38949737
>>38949756
this >>38949772
As a beginner you don't need to worry about such complex plans. Do SS, SL or Greyskull LP with a deficit and cardio

Looks like a huge amount of working out if you are on a cut m8

What are you planning to do for cardio gains?

>>38949804
My thought process was that on one of those programs I would stall much quicker because of the much higher bench, squat, and deadlift volume. On this one, the volume comes mainly from the assistance exercises. If you guys think I would get better results from one of those though, I'll do them instead.

For cardio, if I'm lifting MWF, I thought I would do 30 minutes of low intensity jogging, rowing, biking, etc. on T, TH, S and build up from there as my endurance improves.

>>38949825
Let's do this anon. Take pics of your current status, go ahead with your plan, and report in a month. Maybe we could all learn from this

>>38949858
Alright. I'll follow the plan for a month and report back from there.

>>38949877
I'm seriously interested in this. Good luck anon